You may or may not of heard of this program before, it is called 100's Training. Just like the name says, it consists of one set of 100 reps. Each set will provide you with a sense of accomplishment, which will make you mentally stronger. A typical workout consists of 8-12 reps, the perfect range for hypertrophy. But every once in awhile you need to shock your body to help build new muscle and burn body fat.
The basis of 100's training is to take muscle confusion to nth degree, giving your muscle an experience they never have had. This isn't your occasional burnout set, a set of 100's burns like crazy and tests your pain tolerance. This type of training affects your body as far as taking in oxygen. What this means is that high rep sets lead to blood vessel growth, so your muscle cells get delivered more nutrients, oxygen and hormones. this will lead to their growth.
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Another major benefit of this training is that both the fast-twitch and slow-twitch muscle fibers are called upon. Because you will be using lighter weights, your endurance oriented slow-twitch fibers are called upon early in the set, when the reps are easy. When those fibers start to fatique the fast-twitch fibers, which are responsible for explosive movements will kick in.
The exercises you select for your 100's training need to be basic moves and performed with very light weight. This is what makes this program very easy to do at home, you can use exercises like pushups, body weight squats, crunches etc.
I know the name says 100's, but you can take a little rest about half way through your set but no more than 3-4 times. It may take you a little while to get to 100 reps without stopping, but once you build your muscle endurance you will see the benefits. If you need to rest a good rule of thumb is to rest for as many reps as you have left to complete the set. Say if you complete 55 reps first, then rest for 45 seconds then continue on.
Below is a sample workout done at the end of the week after you have trained all of your other bodyparts in whatever program you are doing. It consists of 1 set only of 100 reps.
CHEST:
Decline Pushup
BACK:
One Arm Row ( 100 for each arm)
SHOULDERS:
Upright Row
LEGS:
Dumbbell Lunge
BICEPS:
Curl
TRICEPS:
Bench Dip
ABS:
Crunch
Give this program a go and shock your body to lose fat and grow muscle.
Muscle Building - Fat Shredding Workout
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